Tuesday, August 29, 2017

A New Jersey man named Brian Northrup claims he lost 5.9 lbs and improved his athletic performance after eating a full Domino’s pizza every day for a year.

Using social media Northrup tracked his starting weight at 167.1lbs and ending weight 367 days later at 161.2lbs where he celebrated with three Domino’s pizzas filled high with feta, sausage, bacon, and pineapple.

While this was not a scientific experiment Northrup claims “I eat more in order to work out more” which helped give him energy to lift weights 3-4 time per week and do 20-30 minutes of cardio daily. Northrup claims his routine increased his strength, speed, and cardiovascular endurance while getting him in great shape.

Active men like Northrup, aged 25-29 years, can require over 2800 calories per day to sustain themselves. One medium Domino’s pizza has 1680 calories which could explain why he was able to lose weight despite eating an entire pizza daily.

Health professions question the long term safety of his daily consumption since one entire pizza has 64g total fat, 28g saturated fat, and 3600mg sodium. Strong evidence-based research shows high intake of saturated fat increases chronic disease risk and high sodium intake has been linked to hypertension risk and stomach cancer.

Food is fuel and plays an important role in energy production, especially when it comes to athletic performance. Obtaining sufficient calories, clean burning fuel, and the right amount of carbohydrates, fat, and protein is encouraged to promote optimal athletic performance.

Domino’s states they did not sponsor the social media stunt and hope Northrup is a member of their Loyalty Program to earn free pizzas overtime.

Tuesday, August 22, 2017

There is more support for marijuana legalization which may significantly increase usage. While it provides benefit for some, little research on its impact to cardiovascular health has been done.

A new study published in the European Journal of Preventive Cardiology found 21% of their 1,213 participants smoked only marijuana, 20% smoked marijuana and cigarettes, and 4% only smoked cigarettes. The average use of marijuana was 11.5 years.

From the data collected researchers found marijuana use to be associated with a 3.42 times higher risk of death from hypertension with an increase of 1.04 times higher risk for each year of use. It was found that cardiovascular risk was higher in marijuana smokers than cigarette smokers which was cause for concern. One researcher stated “the detrimental effects of marijuana on brain function far exceed that of cigarette smoking.”

Marijuana impacts the cardiovascular system by stimulating the sympathetic nervous system. This can lead to an increase in oxygen demand, heart rate, and blood pressure. Cases of heart attacks after marijuana use have been reported.

Researchers discourage believing in claims that marijuana is not harmful to health. As use becomes more popular they encourage caution to assess whether health benefits outweigh the risks. More studies to identify a correlation between marijuana use and cardiovascular health are encouraged.

Wednesday, August 9, 2017

They might come in similar white tubs, but all yogurt is not created equal, and consumers are catching on. Greek yogurt sales have skyrocketed, and for good reason. The straining process removes whey, sugar, salt, and lactose from the yogurt which makes it more thick and creamy. For about the same amount of calories, Greek yogurt has less sugar and twice as much protein as regular varieties which makes it very nutrient dense. For people who are lactose intolerant Greek varieties might be better tolerated as well.

6 ounces of Greek yogurt has 15-20 grams of protein which is similar to 2-3 ounces of meat. Protein keeps you feeling full longer which can help keep your appetite controlled. Greek yogurt is also very appealing to vegetarians and people seeking more protein in their diets. In comparison 6 ounces of regular yogurt has around 9 grams of protein.

Going Greek reduces carbohydrates, but only if you are cautions about the added sugar. Plain Greek yogurt is best for you (try sweetening it with fresh fruit). Many sweetened Greek yogurts can be very high in added sugar with total carbohydrates of 15-30 grams. Read the food label and select plain as often as you can.

Be cautious of Greek yogurt’s fat content, which can be much higher in saturated fat than regular yogurt varieties. Evidence-based research continues to encourage low saturated fat intake to reduce heart disease and diabetes risk. Eating healthier unsaturated fats in moderation is better for you. Select nonfat or 1% dairy products and pair them with healthy fats such as chopped nuts, flaxseeds, or chia seeds.

Whether you select Greek yogurt or regular varieties, both contain probiotics which promote a healthy digestive tract and a healthy immune system. It is encouraged to eat probiotics regularly, making Greek yogurt a wonderful addition to your daily routine.

Tuesday, August 1, 2017

Is drinking alcohol good for you? Studies are mixed with some showing moderate amounts of alcohol decreasing inflammation, increasing good cholesterol, and lowering risk of heart disease, stroke, and diabetes.

Other studies encourage reducing intake of alcohol even for light to moderate drinkers for improved cardiovascular health.

While it is uncertain whether no drinking or moderate drinking is better, the general consensus is that too much alcohol is bad for anyone's health.

Imbibing more than 2 drinks per day for men and more than 1 drink per day for women can increase blood pressure and triglycerides as well as increase the risk of heart disease, obesity, cancer, and liver disease.

What counts as 1 drink?

5 ounces of Wine

12 ounces of Beer

1.5 ounces of 80 proof Spirit

What alcohol is best for your health and for your waistline? Red wine likely offers the best health benefits because it contains the highest amount of antioxidants and natural plant chemicals, such as resveratrol, which might help lower disease risk. One glass has around 125 calories.

Beer and liquor have been shown to help lower disease risk too, but the calories can range greatly. Light beer such as Budweiser Select has only 55 calories per bottle, while craft beer such as Sierra Nevada’s Stout has 225 calories.

1.5 ounces of vodka has only 96 calories but use caution with sugary mixers like soda and juice which can make the calories soar. A cosmo has around 200 calories, a captain and coke has around 290 calories, and a strawberry daiquiri can be well over 600 calories. Mix with club soda and a fresh lemon or order on the rocks to cut down on calories.

Alcohol stimulates appetite too so watch what you are eating, especially bar food and late night snacks that often accompany libations.

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About Me

Katie is an experienced registered dietitian, nutritionist, and personal trainer featured on Fox 29 News, Yahoo.com, Stack.com, and Stack magazine. She counsels clients with a full range of nutrition needs including weight management, sports nutrition, diabetes, cardiac health, and GI disorders. Holding degrees in Dietetics as well as Exercise Science, Katie combines both areas of expertise to deliver top recommendations to clients. Visit her website at nutritious4life.com